Pregnancy Basics
By Pam Caldwell
Herbalist
Pregnancy, Postpartum & Lactation Specialist

So you're pregnant! And now you're wondering what you should be doing to support your health and your baby's health. The first thing you need to know is that your body knows exactly what it needs to do. It is perfectly capable of growing a baby, carrying the baby to term, and giving birth to him or her. On occasion, an issue may arise that requires attention, and in many cases, a gentle herbal remedy is usually all that's needed.

Midwives throughout the centuries have successfully relied on herbs when working with their pregnant and nursing women. It is just in this last century that conventional medicine has entered the picture of obstetrics - they're really the new kids on the block! Many countries around the world still rely on midwives and herbs as their main source of midwifery care, and usually with much better outcomes. Occasionally, a serious issue may come up that requires more aggressive and specialized care, and this is when modern medical procedures, technology and interventions are appropriate and necessary.

Here are some basics that you need to know:

If it ain't broke, don't fix it. The body knows how to breathe, beat the heart, and make many functions in the body work, without our conscious effort or without us having to do or take anything. In this very same way, the body also knows how to conceive, grow, birth and nourish a baby. We don't take anything or do anything special to help us beat our heart, or to help the breathing process if things are going along well. If a problem comes up, then this is when we can take something or do something to help bring this process back into balance and to be functional again. If it's working well, then leave it alone to do what it knows best to do, and don't impede the process. Trust your body - and trust the process.

Prenatal vitamins. I do recommend that every woman trying to conceive, who is pregnant and who is breastfeeding be taking a prenatal vitamin. The Folic Acid in a prenatal is the most important vitamin - it's the one that helps prevent neural tube defects in the growing embryo. This system is usually developed in the baby by the time a woman determines that she's pregnant, so taking the prenatal vitamin prior to conception is best, but even so, taking it once you find out that you're pregnant is still beneficial.

Most vitamins from the store shelf suggest that you take 6 vitamins a day to get your required levels of Folic Acid and other vitamins. There are some wonderful vitamins available, but that's an awful lot to ask of a pregnant woman who might be feeling sick. I have a prenatal that I love that I still take to this day (my baby is almost a teenager now!). It requires you to take only one pill a day, and while it's not as complete in all of the vitamins and minerals as the ones that require you to take six, it still has some of all of the vitamins, plus ALL of the Folic Acid a pregnant woman needs. A pregnant woman who is feeling ill can probably get one pill down (the one pill that has all of the Folic Acid), versus one pill of the others that gives her only 1/6 of her needed Folic Acid. Pair this prenatal with some Pregnancy Tea each day and a maybe a protein shake, and this will cover her nutritional needs quite well (along with a healthy diet of course). The prenatal that we have is all naturally based, so it's easy on the tummy, and one bottle will last you for six months. If you're interested in this, either click here or go to the Ordering section, and type "prenatal vitamin" into the search engine box on that page. You can find more about the Pregnancy Tea under the Articles section of the website or at this link. There is more about Pregnancy Tea and Red Raspberry Leaf below also.

Calcium/Magnesium. Everyone should be taking Calcium/Magnesium supplements, especially pregnant and breastfeeding women, as well as menopausal women. In pregnant and breastfeeding women, the body will rob from itself to provide enough of these nutrients for the growing baby. This is why many women come out of pregnancy and breastfeeding with teeth problems and thinning bones, muscle cramps and backaches. Pregnant and breastfeeding women should have about 1200-1500 mg of Calcium a day with at least half that much of Magnesium. If this is too much for your body, you may experience loose stools. This is due to the fact that Magnesium is a natural stool softener, which is actually a very helpful trick to keep up your sleeve for times of constipation or if you're afraid to strain when going to the bathroom after your birth. If you start to get muscle cramps or charley horses in your legs or in any muscle, this is an indication that you're low on Calcium and Magnesium.

For women and children in particular, these two minerals are very important for many bodily functions, not only for bones and teeth. In order to be beneficial to the body, however, it must be able to be absorbed. The following will increase Calcium absorption:

• Calcium Citrate is the best and most absorbable form of Calcium, with Carbonate being second. You can look on the product label to see what form the calcium is in. Avoid oyster shell and bone meal - these do not absorb well and contain high levels of heavy metals.
• Calcium must be taken with Magnesium and Vitamin D in order to be absorbed. ?Check your labels carefully - many products contain either low levels of Magnesium or none at all.
• Take your calcium products at a different time from your iron. Iron and calcium can bind together, rendering each other unavailable. Take your prenatal with iron in the morning (this will give you energy throughout the day) and take your Cal/Mag at night, which will help relax you and help you sleep. (This is why they say to take a warm glass of milk at bedtime to help you sleep - it's the Calcium!)
• Again, Magnesium levels should be at least half of the Calcium level. For example, if the supplement contains 1500 mg. of Calcium, there should be 750 mg. of Magnesium. This 2:1 ratio is optimum, but equal amounts can be taken if desired. Again, check your product labels carefully!
• Vitamin D is also necessary for proper calcium absorption. 400 mg is the recommended daily dose, and this amount can be naturally obtained by getting 20-30 minutes of unfiltered (no sunscreen, no sunglasses, no hats, just enjoy the wonderful warmth) sunshine every day. Many dairy products contain Vitamin D also. Anything over 400 mg a day is not recommended, especially long-term, as after time, can actually be toxic. Be sure to carefully check the product label for its Vitamin D levels. Take into consideration any other sources of Vitamin D, keeping the 400 mg. a day limit in mind. You likely will not need a product with any Vitamin D at all.

Many products are fortified with Calcium/Magnesium including rice milk, soy milk, and fruit juices. There are liquid, powdered, and chewable forms of calcium/magnesium supplements, along with the regular tablets. Again, read your product labels carefully to make sure they have all the necessary components of an absorbable and helpful product for you!

Pregnancy Tea. Pregnancy Tea is loaded with readily available vitamins and minerals that helps support and promote the health of the growing baby and the pregnant mom. The main herb in most Pregnancy Teas (including ours) is Red Raspberry Leaf. This is a highly nutritional herb that has an affinity for the uterus, helping to tone and strengthen it by nourishing and feeding it. It does not strengthen the uterus by exercising the muscle or causing the uterus to contract - Red Raspberry does not work in this way. It would be extremely rare for this herb to cause any uterine activity in a pregnant woman. It works by feeding and nourishing the uterus, bringing tone and health to the muscle. You can read more about Pregnancy Tea and the herbs in it under the Articles section, under the Pregnancy & Birth heading, entitled Pregnancy Tea & Pregnancy Tea Plus. The Pregnancy Tea Plus is the same combination as the Pregnancy Tea with the addition of a late pregnancy tonic herb, Squaw Vine.

A late pregnancy tonic means that it is meant to be used during the last six weeks of pregnancy only. This is because Squaw Vine does have some slight oxytocic properties to it, which means that it does have the potential to cause some uterine contractions. It's not common, however, as there's not enough to start contractions for the majority of people, but as we tend to work conservatively here, we recommend it for use during the last six weeks only - just in case. As a matter of fact, in all the years I've been doing this, I've never had anyone start labor early when using this product - it's meant just to give some extra energy and support to the uterus as the due date approaches, but we always want to make sure. The Native Americans used this herb throughout their entire pregnancies, hence the name Squaw Vine.

During labor and birth, you can take either the Pregnancy Tea or Pregnancy Tea Plus and make ice cubes out of it for ice chips during labor. Add a little honey, and this will provide nutrition, fluids and energy throughout labor and birth. The tea can be used after the birth for postpartum recovery as well.

Protein. A pregnant woman needs 80 grams of protein a day. If carrying twins, then this requirement goes up to 120 grams. If you start to crave sweets, this is an indication that you need to increase your protein intake. Cottage cheese is one of the best sources of protein, if you can tolerate dairy. A protein shake every morning, mixed with a little fruit and some rice milk, helps provide protein as well as helps to alleviate morning sickness.

Nutrition. A good healthy diet including protein, occasional fish, plenty of whole grains, fruits and vegetables are a must. Adequate hydration is also important, with good healthy, clean water. Your Pregnancy Tea will count towards your daily intake of fluids (this is the TEA, not the tincture). For more on this, contact a holistic nutritionist who is knowledgeable about pregnant and breastfeeding women and their needs.

Exercise. Exercise is very beneficial during pregnancy. If you have an exercise routine already established, you can continue this until you feel it's time to cut back a bit or if your health care provider recommends it. It's not the best time to start a rigorous exercise routine that you are not used to, however. Walking or prenatal yoga are wonderful exercises that are appropriate for most women. The main rule of thumb is to avoid overheating and breathlessness.

I encourage all pregnant women to seek out a prenatal yoga or exercise class. Not only will it be tailored for your particular needs as a pregnant woman, but it will bring you in touch with other pregnant women and foster community and new friendships with others on the same amazing journey that you are! Of course, seek advice from your health care practitioner first before doing any type of exercise routine.

These are the basics of what I recommend for women during pregnancy. Occasionally, an issue may come up that needs some specific attention and other recommendations. Check our list of other articles for a listing of some of these issues and my suggestions for each. Check back often, as we're adding new articles all the time!

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